How to Jump Higher: Accentuated Eccentrics

Holding weight in the hands and dropping it before going upwards in a jump is known as Accentuated Eccentric Loading. Compared to normal body weight jumping, this method proves to be more effective.

Short-term:

In elite male volleyball players, block jumps were performed at Body Weight and with a 20kg eccentric load. The body weight jumps were performed normally. The Eccentric Loading jumps were performed where the eccentric phase was completed with 10kg plates (in each hand) and dropped before jumping. Peak power (+9.4%) and jump height (+4.3%) were improved with Accentuated Eccentrics compared to Body Weight jumping [1].

Accentuated Eccentrics increase jump height

In strength-trained athletes, drop jumps were performed with no additional load, or an accentuated eccentric load (10%, 20%, and 30% body weight load). Subjects held dumbbells in the hands and dropped them before jumping. Following the drop jumps, vertical jump performance was measured. The 20% body weight load lead to the greatest increase in peak power and jump performance [2].

Accentuated Eccentrics with 20% BW load lead to the largest increase in jump height

For Vertical Jump Protocol and Hypertrophy Cluster Protocol, replace your CNS Warm-Up jumps with Accentuated Eccentrics some of the time. The greater eccentric loading, novel stimulus, and higher coordination demand could lead to new improvements in jump height.